1. Power Snatch + OHS
60%/2+2 - 33kg
65%/2+2 - 36kg
70%/2+2 - 38,5kg
(75%/2+2)2 - 41,5kg

2. Snatch Pull
80%/5 - 44kg
(85%/5)3 - 47,5kg

3. Back Squat
60%/5 - 67,5kg
65%/5 - 73kg
(70%/5)3 - 79kg

4. Gymnastics Conditioning
3 Sets:
In a 2:30 minute window, complete:
1:45 of "paced" Ski Erg
Max Muscle-ups in remaining 45 seconds
*Pace for men = 1200 cal/hr; Pace for women = 800 cal/hr
Körde roddmaskin i 1.45 på 800cal/hr och sedan bar mu.
1.0 / 2.2 / 3.3

5. Conditioning
4 Rounds: Blev bara 2 rundor pga förkylningen.
5 Strict C2B Pull-ups
10 Ring Dips
15 Front Squats (135/95#) 43kg
20 Jerks (135/95#) 43kg
25 Calorie Row